What if one of the most important markers for your heart, brain, and longevity is something most people have never measured? AND roughly 90% of Americans aren't in the optimal range for?

In this episode, I sit down with Dr. William Harris, one of the world's leading experts on Omega-3 fatty acids and the co-inventor of the Omega-3 Index, a test he helped develop more than 20 years ago. Dr. Harris has spent decades researching how omega-3s influence cardiovascular health, inflammation, cognitive health, chronic disease, and longevity. And his message is surprisingly simple: you can't know whether you're getting enough omega-3 just by looking at your diet or supplement routine. You have to measure it.

We break down what omega-3s actually do inside your cells, why Dr. Harris believes an Omega-3 Index of 8–12% is the target, and why measuring EPA and DHA in red blood cell membranes gives you a more stable picture of your status than plasma testing. We also tackle some of the biggest controversies in nutrition today—including seed oils, omega-6s, saturated fat, LDL cholesterol, fish versus supplements, EPA versus DHA, and whether you really need to worry about the omega-6 to omega-3 ratio. Dr. Harris also explains why some of the conventional wisdom circulating online simply doesn't match what decades of research actually show.

In this episode, you'll learn:

Why roughly 90% of Americans may be below the optimal Omega-3 Index
What the Omega-3 Index measures and why the target range is 8–12%
Why red blood cell testing can provide a better picture of omega-3 status than plasma testing
How omega-3s help maintain healthy, flexible cell membranes
What EPA and DHA actually do—and why you need both
What the research really says about omega-6s and the seed oil controversy
Why Dr. Harris doesn't recommend focusing on the omega-6 to omega-3 ratio
How chronically elevated LDL contributes to atherosclerotic cardiovascular disease
Why low omega-3 levels have been associated with earlier mortality, cardiovascular disease, cognitive decline, and other chronic diseases
Why eating "fish" doesn't necessarily mean you're getting enough omega-3
The best food sources of EPA and DHA, including salmon, mackerel, sardines, anchovies, and albacore tuna
What to look for when choosing an omega-3 supplement
Why vegans can still get EPA and DHA through algae-based omega-3s
How often Dr. Harris recommends retesting once you're optimizing your Omega-3 Index

Listen to this episode if you take omega-3s, eat fish, care about your heart and brain health—or simply want to know whether you're actually getting enough of one of the most important nutrients for healthy aging. Because when it comes to omega-3s, taking a supplement isn't the goal. Getting your biology into the optimal range is.

Learn more about Dr. Darshan Shah:

Website: www.drshah.com

Clinic: https://www.next-health.com

Instagram: @extend_podcast and @darshanshahmd

Learn more about Dr. William Harris:

Website: www.faresinst.org

Omega-3 At Home Test Kit: https://omegaquant.com/

Thank You To Our Sponsors:

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190. Dr. William Harris: 90% of Americans Are Low in This Critical Longevity Nutrient

Extend Podcast with Darshan Shah, MD

190. Dr. William Harris: 90% of Americans Are Low in This Critical Longevity Nutrient